Begin your practice of Iris.
By adjusting your body so that you feel completely supported by the surface you're resting on.
Release unnecessary tension in your jaw.
Shoulders.
Arms.
Poor Soh legs your entire body and mind settling into feeling at rest and at ease.
During I rest.
Welcome every experience you have as a messenger that's here to help you experience health.
Healing and well-being at all levels of your body.
And spirit.
Welcome every messenger as it arrives with curiosity.
And openness.
Allow your senses to be open to your environment and the sounds around you.
Welcome the feeling of air touching your skin.
The sensations where your body touches the surface that's supporting it.
And the feeling of letting go and being at ease throughout your entire body.
And mine.
Welcome your heartfelt mission.
The feeling of life living you with purpose.
And value.
As you silently affirm to yourself.
I am a unique and valued expression of life.
Life living me with purpose and meaning.
Experience this is true with your entire body.
And mind.
Bring to mind your intention for today's practice.
Your intention that supports you to live your heartfelt mission.
Perhaps to remain awake and attentive.
Or to explore a particular sensation.
Emotion.
Or belief.
Feel and affirm your intention with your entire body and mind as true in this moment.
Bring attention to your inner resource.
The place within your body where you experience a felt sense of well-being.
And of being secure.
And at ease.
If it's helpful.
Imagine a place.
Person.
Or experience that supports you to feel secure and at ease.
Using all of your senses to enhance your experience.
Imagine sounds.
Sides.
Sensations.
Smells.
And haste.
That invite ease and well-being into your entire body.
And mine.
Affirm that you can return to your inner resource at any time.
Day or night.
Or during your practice of iRest.
Whenever you feel the need to take a momentary time out to rest.
To restore.
And to feel totally secure and at ease.
Rotate your attention throughout your body while experiencing and welcoming sensations.
You may feel something.
Or little it all.
Whatever you experience is perfect.
Just as it is.
Sense your jaw.
Lips and gums.
Tongue the entire inside of your mouth.
The entire jaw.
And mouth.
As sensation.
Give up thinking.
And simply welcome sensation in the jaw,
And milk.
Sense your left ear.
Right ear.
Welcoming both ears at the same time.
As sensation.
Sense your left nostril.
Right nostril.
The flow of air and sensation inside both nostrils.
Feel the sensation of the left eye.
Eyebrow temple.
Cheekbone.
The entire left eye.
Right eye.
Eyebrow.
Temple.
Chico the entire right eye.
Welcome both eyes at the same time.
Sensation.
Without thinking.
Just feeling.
The sensation of the forehead.
Scalp back of the head.
The entire face.
And neck as sensation.
Sense your left shoulder.
Left upper arm.
4.
Wrist.
Palm,
And fingers.
The sensation of the entire left arm and hand.
Right shoulder.
Right upper arm.
4.
Wrist palm,
And fingers.
The sensation of the entire right arm and hand.
Welcoming both arms and hands at the same time.
As radiant sensation.
Sense the upper chest.
Mid chest.
The sensation of the upper back.
Mid-back.
Lower back.
The entire back of the torso.
Entire front of the torso.
The entire torso.
Front,
And back.
Inside.
And outside.
As shimmering.
Sensation Bring attention into the pelvis.
Left hip Left upper leg.
Lower leg.
Ankle and foot.
The sensation of the entire left foot.
And hip.
Be awake.
I tend to.
Yet relaxed and at ease.
Sensing the right hip.
Right upper leg.
Lower leg.
Ankle.
And foot.
The sensation of the entire right foot.
Way.
And hip.
Welcome both hips.
Legs.
And feet.
All together as radiant sensation.
Welcome the entire front of the body.
A field of sensation.
Back of the body.
Left side of the body.
Right side.
Inside the body.
Outside of the body.
The entire body.
As shimmering sensation.
Note how you're the observer.
Watching all these sensations coming and going.
Everything just as it is.
Feel yourself being non-judging awareness.
In which all of these sensations are coming and going.
Silently affirmed here so.
I am practicing iris.
My body is deeply at rest.
Perhaps even asleep.
But I am aware.
Hatties!
Attentive.
And awake.
Sense the body breathing itself and the natural flow of sensation as breath enters and leaves the nostrils.
The gentle rise and fall of the abdomen.
And chest.
Now begin counting.
From 1 to 11.
While sensing your belly expanding and releasing with each breath.
Like this Inhaling.
.
.
Belly expanding.
Exhaling belly releasing.
Inhale it.
Belly expanding.
Exhaling.
Belly releasing.
And so on.
With each count.
Tension releasing throughout your entire body.
Continue counting on your own.
During each exhalation.
Feel a deep release of tension throughout your body.
With each inhalation.
Simply remain with a feeling of deep release.
Sensing and releasing tension.
Welcoming deep relaxation throughout your body.
Awake,
And attentive.
When you come to 11.
Or if you happen to lose count.
Begin again at 1.
Long,
Smooth exhalation.
Tension releasing throughout the entire body.
Ciao.
Ears.
Eyes Forehead.
Scalp.
Shoulders.
Tension releasing throughout the whole body.
Awake.
Attentive body,
Breathing itself.
Now allow the counting to fall away.
Remain attentive to the flows of sensation throughout the body.
Sensing the body as a field of shimmering sensation.
Sense how you are the observer of all that's now present in your awareness.
Awake.
And aware.
Of all that's present.
Sensations.
Thoughts.
Images.
Affirm to yourself.
I am aware.
Awake.
Practicing iris.
And resting at ease.
Welcome feelings that are present.
Perhaps the feeling of warmth.
Heaviness.
Or the feeling of being at ease.
Without changing anything.
Simply welcoming feelings that are present.
Just as they are.
Now locate opposite feelings.
If you're sensing warmth,
Find coolness if heaviness.
Sense lightness.
If e's then tension.
Without going into thinking.
Just sensing.
Then come back to the original feeling.
Then,
Feel its opposite again.
When you're ready.
Move back and forth between opposites at your own pace.
When it feels right.
Welcome both opposites at the same time.
Experiencing how this impacts your entire body and mine.
Not with thinking.
Just sensing.
Just experiencing.
Feel yourself as the observer who's observing all these feelings that are coming and going in your awareness.
Feel yourself being non-judging awareness in which all of these movements are coming and going.
Now,
Welcome an emotion that's present in your body.
Or recall an emotion that you're working with in your life.
If no emotion is present.
Be with what's most calling your attention right now.
Whether an emotion,
Or another sensation.
And remember.
.
.
You can always return to this safe haven of your inner resource.
Whenever you feel the need to take a momentary time out to feel secure and at ease.
And if an emotion is present.
Where and how do you feel it in your body?
Are there thoughts or images that accompany this emotion?
Welcome your experience just as it is,
Without judging or trying to change it.
Now locate an opposite emotion.
And where and how you experience this opposite in your body.
If it's helpful.
Recall a memory that invites this opposite of emotion more fully into your body.
When it feels right.
Move back and forth between these opposites.
Experiencing the first one.
Then it's opposite.
In your own time.
Sense how each emotion affects your body and mind.
Then,
Sense both emotions at the same time.
Experiencing how this affects your entire body.
Sense how you are the observer of all that's now present in your awareness.
And aware.
Of all that's present.
Sensations.
Thoughts.
Images.
Affirm to yourself.
I am aware.
And resting at ease.
Notice and welcome the various thoughts that are present.
Thoughts as objects that are coming and going.
Observing and noting them as they appear.
And disappear.
Without getting involved.
If it feels right.
Welcome a particular group of thoughts that form a belief or self-judgment that you take to be true about yourself and fall into believing at times.
And if no belief is present.
This,
Too,
Is your experience.
Welcome whatever is most present in this moment.
And if a belief is present.
Where and how do you feel it in your body when you take it to be true?
Welcome memories.
Emotions.
And sensations.
That naturally arise without judging or trying to change your experience.
And if this belief had an opposite?
What might its opposite be?
Bring to mind the opposite of your belief or self-judgment.
Where and how do you feel it in your body when you take this opposite belief to be true?
There's no right or wrong answer.
Your experience is perfect just as it is.
Stay with your experience,
Just as it is.
Now return to the original belief or judgment.
Welcoming your experience with curiosity.
At your own pace.
Go back and forth several times between these opposites.
Experiencing first one.
Than the other.
With your entire body.
And mine.
When it feels right.
Welcome both beliefs at the same time.
Experiencing how this impacts your entire body and mind.
And be aware of all that's now in your awareness.
Sensing how you are the witness of all that's arising.
Awake.
And aware.
Of sensations.
Emotions.
Thoughts.
Affirm to yourself.
I am aware.
And awake.
Practicing iris and resting at ease.
Bring attention to sensations of well-being or joy in your body.
Or recall a memory of a particular person.
Animal.
Place.
Or circumstance.
That invites joy or well-being into your body.
Experience the feeling of well-being or joy expanding throughout your entire body.
Every cell in your body welcoming its natural sense of joy and well-being.
Perhaps experience an inner smile coming from your heart.
Throughout your entire body.
Your lips gently smiling.
Choi.
Wellbeing.
And an inner smile flowing throughout your body.
Face.
Torso.
Arms.
And legs.
Your entire body alive with the feeling of well-being and joy.
And be aware of all that's now in awareness.
While dissolving into this spacious awareness.
In which all these changing activities are coming and going.
And be aware of all that's now in your awareness.
Sensing how you are the observer of all that's arising.
And aware of sensations.
Emotions.
Thoughts.
Choy.
Affirm to yourself.
I am aware.
And awake.
Practicing eye rest.
And resting at ease.
Now set aside thinking and memory and settle into simply being.
Nothing to do.
Nowhere to be.
Just the delightful feeling of being.
Notice how you are aware of being an observer of this feeling of being and everything that you are experiencing.
Allow yourself to dissolve into being observing.
Being awareness.
All sense of separation dissolving.
Be awareness.
In which everything is arising.
Sense how all your thoughts emotions.
Sensations.
And sound.
Are simply movements in awareness.
Feel yourself as the spacious openness of awareness.
How,
As awareness,
You are everywhere.
Nowhere specific.
Yet undeniably present.
As awareness.
In the front.
Behind.
Left inside.
Outside.
Formless?
Yet undeniably present.
Rest here,
Being awareness.
Feeling your non-separate wholeness with all of life.
At ease.
Everything just as it is.
Sensing your non-separate wholeness.
Connected to yourself.
The world around you.
And all of life.
Reside here,
Being,
Until you're naturally called to end this practice of Iris.
As you're ready to return to your eyes-open state.
Take a few moments and welcome the feeling of gratitude for taking this time to experience your wholeness.
And healing.
And for taking time for practicing iris.
Know that as you return to your daily life and activities.
You are the underlying,
Non-separate wholeness of life.
Seemingly separate.
But,
In fact,
Never separate.
Always whole.
And not separate from all of life.
As you're ready.
Open and close your eyes several times while feeling your wholeness and welcoming your inner resource of well-being.
Welcome,
And affirm again your heartfelt mission with your entire body.
This sense of life living you with meaning,
Purpose,
And value.
Affirm your intentions that support you living your heartfelt mission.
Affirm the truth that Every moment you always have within you the perfect response to each situation and circumstance in your life Feel again your body.
Senses open to the environment and sounds around you.
Imagine going about your day.
The while awake and aware.
As your undivided wholeness in which all life is unfolding.
Take your time now.
Transitioning back into your everyday waking life at your own pace.
Your body fully awakening to its natural state of eyes open.
Awakening to its wakeful presence.
I tend to.
Awake.
Aware of your surroundings.
Come fully back when you're ready.
Grateful for taking this time for yourself for the practice of IRIST.
For health.
Healing.
And experiencing your wholeness with all of life.
